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Table 2 Sleep Hygiene Education

From: A Computerized Cognitive behavioral therapy Randomized, Controlled, pilot trial for insomnia in Parkinson Disease (ACCORD-PD)

BEFORE GETTING INTO BED:
 -Do not eat a heavy meal close to bedtime (a light bedtime snack is OK),
 -Create a positive sleep environment – cool, dark and quiet,
 -Create a buffer zone – quiet time prior to bed time. During this time, you should do things that are enjoyable on their own rather than activities that are goal oriented.
WHILE IN BED:
 -Avoid watching the clock. Turn your clock around (or cover it) and use your alarm if needed.
 -Use your bed only for sleep and sex – Avoid TV watching, use of computer, reading, or cell phone use in bed.
IN THE MORNING AND DURING THE DAYTIME:
 -Avoid naps during the day.
 -Limit caffeine and consume before noon.
 -Exercise regularly but not within 3–4 h of bedtime.